Clean and Jerk

Foam Roll
Joint Mobility
Olift Mobility

Sn Bal 45x5
H Sn 45x5

Power Clean, Push Jerk (sleeves, shoes)
135x3
165x3
185x3
205x3
215x3
-No acute injury. All felt off until the 215 it felt solid.
PB 10x each

AIS Stretching

KB Swings/Running METCON

At 5am...

Woke up with right hip a little tweaked. It did not hurt, just knew it was there. Slept with a pillow under the knees, even though back felt fine last night.

Foam Roll
Joint Mobility
Olift Mobility

KB Swings (hardstyle)
35x10
45x10
53x10

For 10min
Run 200M (treadmill, 1%, 8.4mph)
10 70lbs KB Swings
6 Rounds

Everything unbroken, no slowing the treadmill down, that speed felt fine. KB swing, no acute injury but could feel the right hip the entire time.

AIS Stretching
Static Stretching

Will see how the back does throughout the day.

Front Squats

At 0450..
Foam Roll
Joint Mobility
Olift Mobility

H Sn 45lbsx5
Sn Bal 45lbsx5

FS-sleeves, shoes
135x3
185x3
215x3
235x3
255x3
then,
20 DH Pull-ups
then,
2 rounds
15 Ab wheel
10 Reverse flies w/10lbs DB
10 Glute bridge on PB

AIS Stretching

METCON Circuits

Foam Roll
Joint Mobility
Olift mobility

For 15min:
5 BW Rows (bench)
7 Ring Dips
10 Roman Chair Sit-ups
50 Skips
11rounds

AIS Stretching

Snatches

Foam Roll
Joint Mobility
Olift mobility

Snatch (sleeves, shoes)
95x1
125x1
145x1
165x1
185xF
185x1
195x1
205x1
215x1-hard
225xf-clarked it
225xf-could not pull under it.

Half ass stretching

Next time, stop jumping from 215 to 225, hit 217, then 220, then 223, etc. The 215 was a all in.

KB Snatches, Running

Joint Mobility
Foam Roll
Olift Mobility

BGBS 25lbsx10
KB swings 35x10
1 hand KB swings 35x10

5 Rounds
Run 400M (treadmill, 7.5mph, 1%)
10/10 KB Snatches 35lbs bell
16:40

AIS and Static Stretching

No acute injuries. Paid close attention to firing my left glute, especially on R hand. Tried to push hips back maixmally and drop torso. Will see how these treat the back tonight/tomorrow. The slight twisting of a KB snatch may make the risk not worth the reward for me.

KB Swings/Running

Foam Roll
Joint Mobility
Olift Mobility

KB Warm-ups
10/10 Halos w 35lbs
GSx10 w 35lbs
KB Swings x10 w/35,45,53lbs

For 12min
15 53lbs KB swings
200M (1%, 8.2mph)
7 rounds-ran each round out on the treadmill

Static strething....half ass.